5 Steps to improve your overall health and well being

122620740 - healthy breakfast sandwich with boiled egg and avacado macro viewAre you living a healthy lifestyle? And no, we don’t just mean going to the gym twice a week.

A healthy lifestyle is made up of a lot of other factors. A stress-free life, healthy habits, healthy food, a happy living environment – all these factors contribute to your overall well-being in more ways than you know. The absence of fulfillment in even one of these areas can have a negative impact on your life, which can then lead to dissatisfaction, stress, and ultimately a poor quality of overall health.

Are you looking for ways to improve your overall health and well-being? Below are five simple ways in which you can begin immediate integration.

1. Eat Good Food

You are what you eat. It’s true. Our body creates new cells every day using the nutrients it extracts from what we eat. Therefore, everything in your body, from your skin to your internal organs and blood, quite literally, comprises from what you eat. Including whole foods and fresh produce in your diet has the ability to transform your body from the inside out.

Changing your food habits is the first step towards a healthy lifestyle.

2. Perform More Physical Activities

Before technology and automation took over our lives, a lot of our work consisted of standing and moving around. This has drastically changed in the 21st century when jobs have led to sedentary lifestyles with limited movement. Nevertheless, it is important that we make a conscious effort to move our bodies around more often.

Simple everyday tasks such as playing with a toddler, taking a walk to the nearest bus stop, riding a bicycle to work, or going for an hour-long walk around the garden can add up to significant active hours in your lifestyle. And remember, if you eat good foods, you will receive all the energy required to lead an active lifestyle.

3. Practice Mindfulness

Mindfulness is a stress-relieving technique that has come to light in recent times as we allow minutes, hours, days, and weeks to pass right by us in our fast-paced every day lives. Practicing meditation can connects you to your inner self, thereby letting you pause, observe, and keep a calm and stable mind in every situation.

You don’t need any expensive equipment or setting to observe mindfulness; here is a simple mindfulness session you can try:

In a still hour, sit silently in a place where you can observe the world around you. Take in the nuances of your surroundings. While you’re doing this, concentrate on your breathing. Look around. Observe the delicacies of nature around you. Smile. Do this for at least 10-15 minutes every day.

4. Talk to People That Make You Happy

In our hurried daily lives, people have been reduced to acquaintances. We no longer feel like connecting with them. It is time to change this.

Good human interactions have been proven to relieve stress and, in some cases, have also contributed to increased longevity of life. Is there a friend you’ve lost touch with over the years? Why not give them a call this weekend. An old lady in the neighborhood? Why not catch up with her over a cup of hot tea. Maybe even bring her some fresh flowers. How long has it been since your entire family had dinner together? Why not switch-off your phones for a few hours this Sunday and have a hearty laugh reminiscing over stories from the past. And if you’ve got some time to spare, why not visit the nearest care-giving center and be the reason for a smile on a few unknown faces.

All these interactions will not only reduce your stress levels, but they will also spread happiness to someone around you.

5. Cut Off From the Online World

We’ve all heard the clever antidote – “Disconnect to Connect.”

Social media might seem harmless at first. However, too much social media can negatively impact your overall well-being without you even realizing it:

  • An Austrian research conducted in 2014 demonstrated that participants who used Facebook for 20 minutes experienced lower mood levels compared to those who just browsed the internet for the same duration. (1)
  • A study from “Computers and Human Behavior” found that people who used multiple social media platforms – seven or more experienced greater levels of anxiety compared to people who used none or just two social media platforms. (1)
  • A research conducted at the Penn State University in 2016 revealed that looking at other people’s photos lowered one’s self-esteem. (1)

It is imperative that you fully disconnect or at least limit your social media interactions to a few hours per week.

If you remain mindful about the above five tips, you will begin to see a major difference in your overall health and well-being in just a few days. And once you experience a healthy, productive, and proactive lifestyle, you’ll be sure to continue moving forward.

Click here today if you are ready for a lifestyle change for the better!

Statistics Source

  1. https://www.bbc.com/future/article/20180104-is-social-media-bad-for-you-the-evidence-and-the-unknowns

Bio-identical hormone therapy: is it for you?

42848197 - hormone therapy word cloud conceptFor many women, hormones have a significant impact on their moods, attitudes and even what they decide to eat. For anyone who has ever had a love life hiccup that lead to the consumption of ridiculous amounts of chocolate, they can thank hormones. OK, maybe that hit below the belt for some of us. But seriously, our hormones affect our quality of life much more than we want to admit. The truth is, an imbalance can cause us to feel tired, change the tone and appearance of our skin and even weigh us down with a sense of heaviness. To combat this, actress Suzanne Somers enthusiastically supports the use of bio-identical hormones. She says they play a crucial role in our health. Plant-based sources of hormones replace those naturally occurring ones that have declined over time, bringing hormone levels back in proper alignment. In addition to the aging process, exhaustion and illness may also decrease the body’s ability to produce a sufficient quantity of female hormones. So how do you know you have a hormonal imbalance? Take a close peek in the mirror at your skin. What is the quality of your complexion? Has it changed? And examine your overall health. Are you more tired than you used to be? Does it seem as if you catch every little bug that is making the rounds? If you have experienced one or more of these symptoms, you are not alone. We live in a very stressful world that takes a toll on the body’s production of nourishing hormones. The solution is simple — a course of restorative hormone therapy using bio-identical plant-based hormones to give you that boost in energy and vitality you’ve been wanting for so long. As with any medical regimen, you should seek the expertise of a competent health care provider experienced in administering bio-identical hormone therapy. Get ready to feel great!

Side effects of normal aging

96079146 - senior couple walking their bike along happily talking happily.Aging is a natural part of life that everyone undergoes.

We all experience aging in different ways, primarily determined by our lifestyle. Aging is a process and it takes place throughout our entire life-span.

Our bodies are not spared in the aging process. We may put on a bit of weight or occasionally experience joint pains. These are all signs of normal aging.

We will take you through the most common side effects of normal aging below so you know what to expect. If you are already feeling any of these, rest assured, these signs are normal.

Vision trouble

If you are in your 40s or older, you are probably reading this while wearing glasses. Trouble with vision is a normal aging progression, so fear not. At and around this age, eye-disorders are common. The most common eyesight issue is known as Presbyopia. It occurs when the lens become stiff and neglect to properly adjust to refocus from distance to near vision.

Cataracts come later on. These are commonly described as the clouding of lens as it begins to affect your vision especially in your 60s. increased risk of cataracts is caused by prolonged exposure to sunlight.

You can help to create sight longevity by:

  • Scheduling regular checkups and following the doctors advise on using corrective lenses.
  • Wearing protective sun glasses while in bright sunlight. The glasses can and should be recommended by an optician.

Hearing Loss

The majority of people above the age of 60 have some kind of hearing problem. Hearing loss is a condition known as Presbycusis. It is caused by loss of sensory receptors in the inner year. You may start hearing sounds muffled or you may be unable to understand high-pitched voices. These are some of the most common symptoms. Men generally tend to experience hearing loss more than women.

Below are ways in which you can improve your ear health:

  • Ensure you regularly visit your doctor for check ups.
  • Wear corrective devices if you are advised by a doctor to do so.
  • Use earplugs when you are around loud noises such as machinery and concerts.

Thin and Fragile Skin

As you age, you skin will start to thin and become less elastic and more fragile. This is because fatty tissue below the skin decreases. You produce less natural oils therefore your skin becomes drier. You develop wrinkles, skin tags and age spots. Don’t stress. There are actions to take in order to mitigate the risks of thin and fragile skin issues.

To promote healthy skin you can:

  • Use sunscreen and wear protective clothing when outdoors.
  • Eat a healthy diet and include more fruits and vegetables.
  • Drink enough water to keep your skin hydrated.
  • Be gentle on your skin. Shower in warm (not hot) water.
  • Use mild soaps and moisturizer.
  • Avoid smoking.

Decrease in Strength

As we age, the following changes takes place in our bodies:

  • We lose muscle tissue
  • The muscles become more rigid and less toned
  • Internal organs lose their extra reserve
  • The walls of the heart become thicker and heart rate slows
  • Arteries become stiffer

These changes affect our overall stamina. We are no longer able to do things we did in our younger years such as vigorous exercising. We may experience fatigue when we carry strenuous activities.

Weight training and stretching works to improve strength and flexibility. Perform light exercises such as walking to help maintain functional strength and increase your stamina. The bones, joints and muscles are the most affected by decrease in strength.

Here are ways you can improve overall strength and functionality:

  • Increase calcium intake in your diet. Sources of calcium include: dairy products, salmon, tofu, broccoli and kale.
  • Get adequate amounts of vitamin D both in your diet and from sunlight. Dietary sources of vitamin D are: eggs, salmon and tuna.
  • Avoid substance abuse such as alcohol and smoking.

High Blood Pressure

Changes that our bodies experience when we age make us vulnerable to some medical conditions; high blood pressure being the most common especially for the 60+ age group. Blood vessels inevitably lose elasticity with age. This stiffness contributes to high blood pressure.

Some factors that may cause high blood pressure include:

  • Aging
  • Genetic predispositions
  • Obesity
  • Increased sodium consumption

To maintain healthy blood pressure, you can:

  • Watch your waistline and avoid adding extra pounds.
  • Exercise regularly.
  • Eat a healthy diet, and lower sodium intake.
  • Reduce undo stress.

Memory Loss

Subtle changes in memory occur naturally as we age. Older people find it harder to multi-task. They also experience difficulty in learning and retaining new information. This is due to general information processing slower as we grow older. The occasional memory lapses such as forgetting where you placed your keys, are normal with age.

Taking these steps now may help improve overall cognitive health:

  • Have a physical exercise plan in your daily routine. It will improve your brain function, reduce stress and depression.
  • Avoid alcohol which leads to confusion and memory loss.
  • Increase your social connections to avoid stress and depression. Depression and stress contributes to memory loss
  • Avoid smoking.

We understand aging can be a daunting process to experience. If you have any questions regarding the natural effects of aging, or health issues in general, please reach out to us here today.

Curious about matcha tea? Here are the basics

fresh breakfast with hot coffee and reading book in morning sunlightAll the people “in the know” seem to know a good bit about match tea. After all, their social media feeds are populated with pics of this green, frothy tea. But what, exactly, is it? And it is any good?

Matcha and this tea is continuing to gain in popularity. If you’ve been curious about it (the photos are beautiful and enticing, after all), we’re breaking it down for you.

Matcha is a caffeinated green tea that can be used in lattes and baked goods. Because matcha is the often discarded green tea leaves that have been ground into a powder, it’s very different than the green tea you may be used to. Matcha yields a stronger and deeper flavor than steeped green tea.

While matcha is known for its bright green hue, it has stuck around in our lives for all the health benefits it can provide. Matcha is very high in antioxidants, making it a protector against cancer and heart disease. Even though a cup of matcha and a cup of coffee are caffeine equals, matcha’s calming qualities may result in a less jittery alertness. Matcha is also known for helping to reduce feelings of anxiety and enhancing mood.

To prepare matcha, use it to make a latte (just like you would with coffee grounds) and pair it with your favorite milk, protein powders, adaptogens and sweeteners. Matcha has a strong flavor and experimenting with add-ins may be necessary to get the right balance for your tastes. High quality matcha is more palatable; unfortunately, there are a lot of low quality matcha teas out there, so ensure you buy the fresh, pure matcha for the best product and flavor you can get. Fair warning: the price tag can get a little high for the good stuff.

Go ahead and give matcha a try! Find a combination you love and pretty soon you’ll join in on the matcha drink sharing phenomenon happening online.

Maintaining a positive attitude regardless of current circumstances

39567160_SFar too often we allow the uncontrollable to inevitably control us. To control our thoughts, our actions, and our reactions. To allow for current circumstances and our surroundings to dictate our emotions is making one of the boldest statements of all. Let me explain.

To sit back and let life wash over you “the way it may” and chalk it up to happenstance so you do not have to choose is ultimately the grandest choice of all. When in fact the only thing we have complete and consistent control over is our thoughts, attitude, and actions. Our cognitive awareness and mental stability play a prominent role in the quality of our lives and functionality of our health in general.

So how does it work? How does one maintain a positive attitude and conscious awareness in the midst of chaos?

By paying attention.

It really is that simple. The human mind can have upwards of 60,000 thoughts per day. That’s a daunting task to try to mitigate and control every single one, so instead, just pay attention to how you’re feeling during the day. The thoughts you are giving attention directly effects your emotions set point. If you’re feeling anxious, scared, or stressed, then the predominance of your thoughts must be negative or worrisome in nature.

The shift can be relatively simple in theory. Instead of a thought about sickness, choose a happy thought about being outside on a picnic with your family. Choose a happy memory or create one completely from scratch in your minds eye. You’ll notice you may even smile. This is the beginning of your emotional shift. You can’t go from sad to happy instantly – that would be inaccurate. But instead slowly progress to more positive thoughts so that the majority are happy in nature.

Be attentive to the information you absorb.

So often we find ourselves glued in front of the television mindlessly soaking in all the devastating news seemingly encompassing the world. This will absolutely have an impact on your mental state and cognitive awareness.

If you are constantly looking at, engaging in, and expecting negative events, then rest assured, you will absolutely witness more negative interactions on a comprehensive scale.

The power of positivity is very much a real thing. This does not mean to bury your head in the sand and ignore all the bad things that do in fact occur on a daily basis. No, but instead notice them enough to be informed and then choose to believe that hate and cruelty are out of your control. Stressing about these things are counter-intuitive and pointless. Focus on only what you have control over. Your mind, your health, the food you choose to fuel your body with, your family’s well being, and hard work.

Gentle shifts encouraging minor increases in your daily output and productivity can heed wonders of progressive adaptation one year from now.

How do you choose to live?

We discuss this periodically here at Proactive Wellness Centers – how making a choice to live healthy and truly engaged are vital to the longevity and quality of your life and even those around you. Do you make the conscious choice to move your body daily at least 30 minutes a day? Do you choose to take the time to cook your food at home instead of swinging through the drive thru on your way home from work?

Convenience is hardly ever synonymous with accuracy.

Set goals, make plans, and track your results. When your body is healthy, your mind can be. Or when you begin with your mind, you’ll also begin to make the necessary adjustments to have your body line up with your new mental clarity. You cannot have a sick mind and a healthy body, just like you can’t have a sick body and a healthy mind. We are meant to be in sync with ourselves both mentally and physically.

Obviously, there are unwarranted health circumstances that can negatively impact your overall morale and general wellbeing. The result remains – how with that affect your emotional intelligence, your cognitive awareness, and ultimately your attitude and response to your current circumstances.

Remember, your attitude is the only thing you have complete control over.

The only way to control your world, is to control your mind. Try shifting some of your thoughts today to a more intentional and positive scenario. Just start with one and add on from there. Remember, slow and steady allows for you to maintain motivation and focus without burning out or losing interest in where your intentions were previously set.

If you would like to discuss some mental clarity and overall health techniques, please feel free to reach out to us at any time. We look forward to speaking with you.

The 3 positive effects of the summer sun

It’s that time of year again! Summer is here, and with it, high temperatures. How do you plan on spending your days? Man with his dog at sunset

Summer usually means vacation. Whether you’re planning a staycation or adventuring someplace new, we are sure you will be practicing sun safety. After all, experts have advised us for years to limit our sun exposure and make sure to take measures to protect ourselves from UV rays.

All of which is true, but we want to share the positive effects that time in the sun can actually provide to you.

1. Sun exposure jumpstarts our body into producing vitamin D. Our bodies actually need the sun’s ultraviolet rays to produce vitamin D, as this nutrient does not occur in our body without it. Vitamin D is essential for the growth and strengthening of our bones and muscles, plus plays an important role in developing our immune system.

2. The sun helps us to feel happy. There is a reason that overcast skies and rainy weather is called “gloomy;” because the opposite is true of opposite weather. Sunlight stimulates our brain to produce those “feel good” chemicals.

3. Sun exposure might help in the treatment of some skin conditions. Experts of the World Health Organization (WHO) have recommended UV to treat conditions such as psoriasis and eczema. UV radiation also helps treat babies who are jaundiced.

While these positive effects are wonderful, remember that, in general, it’s recommended that you spend no more than 20 minutes in fully exposed sunlight without sunscreen at a given time. Remember to check the UV index of the day and keep safe.

Are you at risk for cardiovascular disease?

31672205 - man choosing healthy life option

Understanding your heart health and overall wellness for that matter, is essential to both the quality and longevity of your life. If you have a comprehensive grasp on the mitigating factors and actionable steps outlining a path to a functionable and healthier lifestyle, the chances of you being at risk for cardiovascular disease decrease exponentially.

We believe the first step to facilitating risk management is achieved by utilizing a thorough and educational based foundation. With this, you will be better equipped to set you and your entire cardiovascular system up for healthy success.

What is cardiovascular disease?

Let us begin by first breaking down the disease in to a comprehendible reference, outlining the nuanced regularities and some irregularities involved in cardiovascular issues. Most commonly, and incorrectly, cardiovascular disease is also referred to as heart disease. While this statement can be true, it is not always true on an encompassing scale. Your cardiovascular system is more than just your heart.

Simply put, your heart is a main component, just not the sole factor.

What are some issues warranting cardiovascular disease?

  • Atherosclerosis: plaque buildup on the walls of your arteries.

  • Heart attack / myocardial infarction: substantial blood flow to your heart is held up due to a blood clot located elsewhere.

  • Stroke: blood flow to the brain by way of blood vessel is blocked by a blood clot located elsewhere. There are two primary stroke differentiators. This one is referred to as an ischemic stroke. The other is known as a hemorrhagic stroke. A hemorrhagic stroke is when one of the brains feeding blood vessels bursts.

  • Arrhythmia: abnormal heart rhythms. The issue with arrhythmia’s is that your heart may fail to pump enough blood throughout your body as a direct result of the irregular beats.

  • Complete heart failure: congestive heart failure does NOT mean that the heart stops working completely – instead it refers to the lack of production and necessary blood flow needed to support the rest of the system.

  • Heart valve issues: if the valves stop opening up all the way, flow is restricted. Same goes for when the valves stop closing complete, blood leaks through the “cracks”. Both of which are extremely inefficient and dangerous to the systematic approach to your entire cardiovascular system.

Cardiovascular disease factors

Essentially, there are two varying categories that individual risk factors must be sub-categorized into. Those are modifiable factors and non-modifiable factors. We will break the two lists down below starting first with the factors we have control over (modifiable factors).

Modifiable cardiovascular disease factors:

  • High blood sugar: can be neutralized or minimized with healthy and attentive nutrition.

  • High LDL cholesterol: LDL cholesterol is the “bad” cholesterol that you want to keep low. This can also be minimized through a healthy diet and intentional nutrition analysis.

  • Hypertension (high blood pressure): while this can in fact be a genetic predisposition, you can still take action to minimize the severity through diet and exercise.

  • Sedentary lifestyle: leading a sedentary lifestyle can wreak havoc on your cardiovascular system.

  • Eating unhealthily most of the time: If the predominance of your diet is made up of processed, high saturated fats, and fast food, then you may want to begin considering a nutritional overhaul for the wellbeing of your future self.

  • Smoking: cigarettes are detrimental to your cardiovascular health.

  • Are you overweight or obese? By implementing a consistent exercise regimen and healthy diet and lifestyle, you essentially set yourself up for long-term success. Being overweight causes your heart to work overtime to pump enough blood throughout your body in comparison to a person at a healthy weight.

Non-modifiable cardiovascular disease factors:

  • Age: Obviously, you cannot slow your age down or reverse it. Your age can increase your chances of cardiovascular disease. The best way to mitigate the risk is to implement a healthy lifestyle sooner than later.

  • Family history: We do not choose our family. Some of us are born into families with an increased risk or history of cardiovascular disease. It is important to be fully aware of your family history of all diseases and issues.

Who is generally the most at-risk for cardiovascular disease?

While cardiovascular diseases remain the leading cause of death for both men and women, there are some relevant factors that can increase the chances of acquiring any of the aforementioned complications.

Races predominantly affected by cardiovascular disease:

  • African-Americans

  • American Indians

  • Caucasians

  • Alaskans

Conclusion

Our team here at Proactive Wellness Centers understands that cardiovascular disease and all of its nuanced complexities can be daunting for an individual to attempt to navigate on their own. We are here to help you through the labyrinth of questions you may have.

We want to equip you to be better prepared and proactive in your quest for health and wellness. Please reach out to us here today with any questions or concerns you may have. We look forward to hearing from you. Be well.

Have varicose veins? Try sleeping more

Varicose veins on the womans legs close upIt’s a bit alarming the first time you discover varicose veins on your body. You might be drying off from a dip in the pool or just putting on shorts for the first time of the summer. In both cases, what you can be frightening at first. While most cases of varicose veins are simple cosmetic issues, it’s always a good idea to talk to your doctor about anything you’re concerned about.

One way to reduce the risk of developing varicose veins is actually a simple one, and it’s probably something you’re already doing, but just not enough. Sleep deprivation has been linked to a wide variety of medical issues, including vascular-related health concerns. You can change your sleeping habits and lower your risk for early onset of varicose veins. Take a look at these tips for ensuring a good night’s sleep.

  1. Stick to a regular schedule. Routine is so important, and you can use those routines to reset your biorhythms. Instead of thinking in terms of a workweek/weekend schedule, envision your sleep time as a consistent routine. Schedule your bedtime around the same time every day. Changing your sleep schedule confuses your body clock, which may result in sleepless nights.
  2. Cool your bedroom. You sleep best when the room temperature is on the low side, and an ideal range is around 68°F. If you’re prone to overheating while in bed, or suffer from hormone-induced hot flashes, opt for lighter bedding.
  3. Electronic devices can disrupt sleep. Your body’s internal clock is very sensitive to lighting levels, and these can affect your circadian rhythms. That’s why it’s important to turn off all electronics at least an hour before bed, as gazing at those brightly lit screens throws your biorhythms off kilter.
  4. Exercise several hours before bedtime: While regular exercise helps reduce episodes of insomnia, too much too close to bedtime may keep you awake. A general rule of thumb: Finish your workout at least four hours before bedtime.
  5. Seek therapy: Cognitive behavioral therapy is one way to combat negative sleep-related thoughts. Other alternative therapies include acupuncture, massage, meditation, yoga, and deep breathing.

How do you choose to live?

82729346 - group of seniors running outside on green hills.If someone were to ask you today whether you would classify your lifestyle as healthy or unhealthy, what would you say? For many of us, our immediate thought is probably ‘healthy.’

But what does a healthy lifestyle look like compared to an unhealthy one? One very big factor many people dismiss is stress. Stress itself can cause mental and physical imbalance, but it can also induce other negative behaviors.

An unhealthy lifestyle can typically be linked to habits and behaviors that are cyclical. A life stressor triggers a bad habit — poor nutrition, lack of sleep, overindulgence of food or alcohol — and then it’s hard to break. Sometimes the mere thought of breaking a habit or stopping a behavior that brings comfort, even if it is short-lived, can seem daunting.

There are ways to make a shift to a healthier lifestyle. Yes, it will take commitment to follow through, but it is worth it in the end. Let’s look at how to make that happen.

Common comparative factors between a healthy and unhealthy lifestyle

Here is a glimpse into some of the more common behaviors and habits that appear in a healthy lifestyle versus an unhealthy lifestyle.

Healthy Lifestyle:

  • Punctual: A healthy person is allways on time and has a set schedule they follow on a daily basis.
  • Regularly exercises: This habit not only increases energy output in a physical manner, but through increased cognitive efficiency and overall mood, as well.
  • Reads: A healthy person understands the importance of not only training their body, but their mind too. Reading every day allows you to expand in exponential terms over the course of a year. Give this a try – you will be blown away by how much you are capable of learning and retaining in a few short weeks.
  • Mindful of their diet: Diet in this sense is referring to what an individual consumes for fuel, nutrients and energy on a daily basis. Healthy people understand the difference between fuel as it relates to the functionality of their body and fuel for mental pleasures. As cliché as it is, we must learn to eat to live, not live to eat.
  • Treats others with kindness: Our interactions with others is an indicator of our well-being and our mood. It also relates to our own self-worth. Never underestimate the power of being positive, especially when your positive mood is shared with others.

Unhealthy Lifestyle:

  • Shows up late: An unhealthy individual has challenges with structure or plans. This allows for sporadic behaviors and outside elements to have a direct impact on their actions.
  • Hates to exercise: An unhealthy person refuses to see the benefits directly associated with training their body, or can’t find sufficient motivation to break a habit that either interferes with exercise or is at odds with it. They typically associate exercise with pain and negativity.
  • Watches copious amounts of television: An unhealthy person finds themselves in the same spot on their couch every evening, mindlessly staring at their TV. There is a saying, ‘successful people have tiny TVs and huge libraries; unsuccessful people have huge TVs and no books.’ Success and health absolutely play off of each other.
  • Mindlessly eats anything: Completely disregarding proper nutrition can adversely affect your overall appearance and health in general. Unhealthy people have a tendency not only to over eat, but they over eat calorically dense and processed foods.

How can we combat unhealthy behaviors?

Changing unhealthy behaviors begins internally in the mind. Visualize your end goal. How will you get there? Those are your action steps. Creating a positive mental shift can be a challenge, but it will get easier with time. One positive thought breeds another and another and so on.

Once you begin to shape your thoughts differently you will inevitably begin to see things differently. Once you see things differently you will begin to ACT differently. Once the actions change, life changes.

We completely understand that making big changes in your life is easier said (or read) than done. That’s why our team at Proactive Wellness Centers takes pride in helping patients achieve optimal health one at a time.

Wellness cannot be an overnight accomplishment. Consistency over time is key. If you have any questions at all, or would like to discuss any health issues you may be experiencing, please reach out to us HERE today.

The life-changing aspects of sleep

Happy young woman stretching after waking up sitting in bedDo you get enough sleep any given night? If you’re like most Americans, the answer is probably a resounding, “ZZZZZZZZZ.” We’ll take that as a “no.” Still, it’s easy to take sleep for granted. In fact, many of us (if we’re honest with ourselves), put sleep off more than we should. Our lives get busy, and usually the first thing to get cut into is our sleep time. However, the rest we get actually plays a key role in our performance and our health.

When we don’t get the rest we need, we suffer, both mentally and physically. The truth is, those around us sometimes suffer, too. When you get into the habit of sawing fewer logs than you should, it can make you feel irritable. You’ll be likely to get upset much easier, and things can get under your skin. This leads to stress, and stress can hurt your health.

Cortisol is a stress hormone; too much of it can cause sometimes serious issues with your health. It can hurt your memory and cause you to gain weight, neither of which sound like very good side effects for someone who strives to be productive and healthy all year long. Stress can also cause you to tense up, exasperating or causing muscle and joint pain.

Not getting enough sleep also affects your mental alertness on deep levels. You are more likely to have accidents and falls if you’re not well rested. It hurts your performance at work, because without enough rest, you can be unmotivated and unfocused.

Getting the rest you need is not something to take for granted. When push comes to shove, we need to make it a priority, and find somewhere else to cut a little time. For the sake of our health, and the sake of others around us.